How Can Seniors Exercise Without Harming Their Knees? How Many Steps Should They Take Each Day?

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Release time:2023-10-30 14:48

How Can Seniors Exercise Without Harming Their Knees? How Many Steps Should They Take Each Day?


It's common knowledge that exercise is highly beneficial for one's health, and many people, especially seniors, engage in physical activities to stay fit and healthy. However, if exercise is not done correctly or is overdone, it can lead to injuries, particularly knee injuries. Research shows that many seniors injure their knees while exercising due to improper technique. So, many seniors want to know how they can exercise to prevent knee injuries. Let's find out.


Which Exercises Are Risky for Seniors' Knees?_hair milos forman  


Deep Squats: Squatting deeply can lead to wear and tear on the knee joint's cartilage. The level of knee joint wear and tear during deep squats is much more significant than when walking regularly. Additionally, deep squats can cause inner meniscus damage due to the compression on the posterior side of the knee joint. Therefore, seniors should avoid deep squat exercises.


Hiking: Hiking is another exercise that poses a risk of knee injury. It often leads to the frequent wear and tear of the patellofemoral joint and can cause ligament and soft tissue damage. Prolonged hiking can result in knee injuries.


Horse Stance: Some seniors believe that they are still physically capable and frequently practice horse stance exercises. However, they may not be aware that horse stance places considerable stress on the patellofemoral joint, leading to its wear and tear. Prolonged horse stance exercise can also cause reactive synovial membrane hyperplasia, increasing pain and the likelihood of meniscus damage, resulting in knee pain.


How Many Steps Should Seniors Walk Each Day for Exercise?


For seniors, light walking can be a suitable form of exercise. Walking is quite beneficial for their health, considering their energy levels and limitations compared to younger individuals. Thus, seniors should avoid excessive physical stress.


Walking around 6,000 steps per day is ideal for seniors. This approach prevents excessive fatigue while providing good exercise for the body. Walking is considered an aerobic exercise, making it more effective than jogging or swimming. Regular walking improves cardiovascular function, benefits the heart and blood vessels, and helps individuals with diabetes improve blood pressure and blood sugar levels.


According to Dr. Chen Luming from the Guangdong Provincial Hospital of Traditional Chinese Medicine, aiming for 10,000 steps per day is likely to harm the knees, especially when considering factors like climbing stairs, uphill walking, or hiking. Seniors should be cautious not only about the step count but also about the terrain they walk on. Joint degeneration can occur rapidly in seniors due to factors such as reduced synovial fluid and cartilage degeneration, which can result in degenerative joint diseases. Seniors should avoid engaging in exercises that exacerbate these conditions.


In conclusion, seniors can exercise by walking regularly, but they should be mindful of their bodies. It's crucial not to overexert themselves in pursuit of exercise goals that could lead to joint injuries.


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